Do I have to give up caffeine now that I'm pregnant?

Not necessarily. You can still enjoy your favourite caffeinated drinks as long as you don't overdo it. Experts recommend that women should have no more than 200mg of caffeine a day while pregnant. This is equal to about 2 cups of instant coffee or 4 cups of tea or five cans of cola per day.

Although moderate amounts of caffeine are unlikely to harm you or your unborn baby, some women choose to cut out caffeine completely.

Is it dangerous to drink more than the moderate amount of caffeine during pregnancy?

No one really knows for sure, but research suggests that consistently having more than 200mg of caffeine per day could be related to a higher risk of low birth weight, miscarriage and birth defects, such as cleft palate.

Some research has failed to take into account other risk factors, such as smoking and alcohol intake. These can also lead to complications in pregnancy, labour, and delivery. However, it still seems sensible to stick to moderate amounts of caffeine while pregnant.

What exactly does caffeine do to my body?

Caffeine is a stimulant. It increases your heart rate and metabolism, which in turn affects your developing baby. But while constant stress isn't healthy, brief bouts of fetal stress, such as your baby would feel after you drink a cup of coffee, won't cause him any harm. It's akin to your dashing to the bus, another situation that briefly boosts your heart rate and metabolism.

Anyone who drinks coffee regularly knows that it can be addictive. Large amounts can also cause insomnia, nervousness, and headaches. And it's a diuretic, which causes your body to lose water and other fluids and calcium. All of which you need to maintain a healthy pregnancy. Tea hampers your body's ability to absorb iron if you drink it within one hour before or after a meal.

Which foods and beverages contain caffeine?

Caffeine can be found in coffee, tea, colas, and chocolate. Some over-the-counter drugs, including headache and cold tablets, stay-awake medications, and allergy remedies also contain caffeine. Always seek your doctor's advice before you buy over-the counter medicine.

The amount of caffeine in coffee and tea can vary widely depending on whether the coffee grounds or tea leaves are brewed or instant, weak or strong. Colas and other drinks vary in caffeine content, too. See the list below for average caffeine amounts in some common foods and beverages. You might be surprised how easily you can get a large dose of caffeine.

1 x 200ml cup of instant coffee = 90mg caffeine

1 x 200ml cup of filter coffee = 120mg caffeine

1 x 200ml cup of tea = 43mg caffeine

1 x 200ml cup of green tea = 50mg caffeine

1 can of cola = 40mg caffeine

1 can of 'energy' drink = 80mg caffeine

1 x 50g bar of plain chocolate = up to 50mg caffeine

1 x 50g bar of milk chocolate = up to 25mg caffeine

It is important to note, that the caffeine content can vary according to:

the cup or mug size (a standard sized cup is around 200ml and a mug is about 350ml)

how finely the coffee is ground.

how dark the coffee is roasted

the brewing method used

the amount of coffee or tea used to make the drink

the type of coffee bean or tea leaves used.

A cup of instant coffee, for example, will be different from a mug of brewed coffee. Or a homemade cappuccino won't contain the same amount of caffeine as a large latte bought from a café.

Another thing to keep in mind is that the caffeine content of espressos, and coffees based on espressos, such as cappuccinos and lattes, can depend on the outlet. One study found that caffeine levels can range from 50mg per espresso at one chain to as much as 300mg per espresso in another.

I'd like to kick the caffeine habit, just to be safe. Any tips?

You may find your taste buds doing the cutting back for you. Many women find their fondness for a cup of coffee evaporates during the first trimester when their tastes change and nausea strikes.

Otherwise, to reduce the caffeine in homemade hot beverages, brew them for a shorter time. Many tea companies now offer decaffeinated black or green teas. Although herb teas often have no caffeine, make sure to read the ingredients list. You'll want to avoid large amounts of caffeine as well as certain herbs and additives that may not be safe during pregnancy. (Read more on the safety of herbs in pregnancy.)

If you're a devoted coffee or cola fan, caffeine withdrawal isn't easy. To minimise symptoms, which include headaches, fatigue, and lethargy, ease off gradually. Cut back by half a cup of the beverage each day. You can also try switching from freshly brewed to instant coffee.

If coffee fills an emotional need, such as your private coffee break, or it's an early morning ritual or the perfect end to a meal, you could switch to a cup of decaffeinated coffee or tea. If you're hankering for an ice-cold cola, reach for the caffeine-free version at least some of the time. Or, better yet, try a glass of mineral water with a dash of lemon or nimbu pani.

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Comments

Milannna I was going to agree with you in regards to my pregnancy but actually when I really think about it, I'm 6 months pregnant. Only got 3 months left on my first pregnancy. Nerves are definitely racking up! Haven't made a start on the nursery yet.

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